Intermittent fasting has been a hot topic for years, and some people rely on it for weight loss and general health. While there are different forms of intermittent fasting, there is one in particular that has gotten a lot of attention: the 5:2 fasting diet.
The 5:2 fasting diet “based on cell biologist Valter Longo’s research with rats and yeast,” he explains. Gina Keatley, a registered dietitian-nutritionist practicing in New York City. Longo has done several studies on this eating plan and found links between 5:2 fasting and a variety of health benefits (more on that in a bit).
But what is the 5:2 fasting diet and how does it work? This is what you need to know.
What is the 5:2 fasting diet?
The 5:2 fasting diet is a form of intermittent fasting where you fast for two days and eat normally for five, explains Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics. You don’t have to live on water and air on fast days, you just have a very restricted calorie intake, she says.
“Calories are limited to 500 calories per day for women and 600 calories per day for men,” says Angelone. Beyond that, you make the rules. “Officially, it doesn’t matter which two days you fast, but the idea is that you want to have a non-fasting day in between,” says Jessica Cording, RD, author of The little book of game changers. “It is not recommended to do the two days of fasting in a row.”
Here’s an example: You could do a 500-calorie fast on Monday and Thursday, then eat normally on Tuesday, Wednesday, Friday, Saturday, and Sunday.
What can you eat on a 5:2 fasting diet?
Generally, it is recommended that you have a Mediterranean style diet on non-fast days, says Keri Gans, RD, author of The small change diet. But not everyone actually does that.”it seems like a lot of people just eat what they want,” says Gans.
Cording recommends focusing on foods rich in nutrients and healthy fats like avocados, nuts and seeds, along with a variety of protein sources, like fish and lean meats. “If you’re eating 500 calories on fast days but it’s from Sour Patch Kids, you’re going to have a very different experience than someone eating avocados and healthy fats,” she says.
Can you lose weight on a 5:2 fasting diet?
It’s possible to lose weight on a 5:2 fasting diet, but it really depends on what you eat on the days you don’t fast, says Cording. If you burn more calories than you take in overall, you’ll lose weight, she says. But, if you end up overeating on the days you don’t fast, you won’t.
“People also tend to gain the weight back when they stop fasting like this,” says Cording.
What are the pros and cons of a 5:2 fasting diet?
There is some animal research that suggests the 5:2 fasting diet may have health benefits. “In studies with animals and yeast cells, there has been a increased life expectancy and a decrease in cancers,” says Keatley. People can also feel more “in control” of their diet “if they have a plan,” she says.
“This diet is easy to follow and there is no need to measure portion sizes or count calories, which can be cumbersome,” says Angelone. “Fast days are flexible in terms of what and when you can eat. Also, most foods are acceptable on the 5:2 diet. [and] you can choose which days to fast.”
If you can eat normally on days you don’t fast, you should lose weight, Gans says. “If done accurately, you’ll restrict calories that will ultimately lead to weight loss,” she says.
But this diet also has drawbacks. One of the main ones is that you have to severely restrict calories on certain days. “On fast days, due to a lack of adequate calories, you will most likely be tired, hungry, irritable, and weak,” says Gans.
It’s also “very difficult” to only have 500 to 600 calories in a day, says Angelone. And since you can technically eat whatever you want on days you don’t fast, you’re not guaranteed to lose weight, she says.
Cording cautions that people with a history of eating disorders should not try the 5:2 fasting diet. “This can be a slippery slope,” she says.
In general, nutrition experts aren’t necessarily interested in the idea of the 5:2 diet. “Low-calorie days are very restrictive and can be hard to stick with,” says Angelone.
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